2.5hr

longest workout in a while? ignoring practice & tourneys =)

snatch practice:
add fab-4 to fab-5 (instead of floor knee hip knee hip up + OHS), combine knee hip up.
first hip up snatches felt good, landed a bit lower. did i accidentally look up for first some tries?

nike free wilbur sprints
4x75yd+2x50yd (3 post intervals = 75yd ~ 69m, 50yd ~ 47m)
kind of weak in the first few steps, with knee flexed quads not that strong.

front squat
1x115+1x125+1x130+1x135. no real stopping points this time, felt like using hips a bit more. a little stronger than yesterday? hard to say

hip thrust
3x175 moderately heavy

BB BW RFESS
2x8

step-down/up
3x8 high box touching wall

3x8 calf raise up slow down (eccentric fast)

anterior core workout: 2 set bicycle, side planks, RKC planks, havin' a baby, McGill curl-ups 5x5

15min stationary bike (2.5mi LF bike)

50lb sandbag carry 400m (around building twice plus a little)

100 20kg KB swings (1h, 5+5 with two sets 2x{5+5}) -- focus on using lateral hamstrings (medial) a bit more

about 2.42 or almost 2.5hr total after lab =_=